Thursday, 20 October 2016


Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF free of charge. If they sign up for the On-ramp, you will receive 50% off your next month!


Rest Day



Competitors Class:


Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!


Endurance WOD:

Choose a sport:

Run: 600m, rest 3 minutes x 4

Row: 800m, rest 3 minutes x 4

Bike: 1800m, rest 3 minutes x 4

Swim: 150m/yd, rest 3 minutes x 4



Eye of the Neddle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side



Post total sprint time and experiences to comments



  1. That looks like a great idea!

  2. Mr. Such says

    SWOD: Hang Power Clean- 2 @ 275#
    10# PR

    CWOD: w/ speedy- 17:00

    I am not a good swimmer. I am quite tired. Tara did a fantastic job on all of it. I was the slow one today. I was practicing not drowning.

  3. White Ape says

    WOD 1:
    6@ 215
    Felt good at first, but by the time Igot to the 2’s, my grip was toast from yesterday.

    WOD 2:
    Team “Jammy”
    14:15 Rx

    Swimming is tiring! Forgot just how much it was.

  4. Shadowed Ja in team Jammy
    Swam all the meters! High five !

  5. Hang Pwr Cleans
    95 x 6
    115 x 6
    135 x 4
    155 x 4
    165 x 2
    175 x 2

    Swam and didn’t drown. Swimming is a lot easier in my mind apparently…. need goggles for sure next time, my eyes are still burning!! Also used the 55 lbs KB, thanks Kelsey! Haha

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